This is a complete guide on how to use a treadmill.
In fact, the tips I am about to show you will help you use your treadmill correctly from the first time you use it, either at the gym or at home.
So if you want to learn how to use a treadmill perfectly, you’ll love today’s guide.
Let’s get started.
Have you just bought a treadmill and, before you start practicing, are you wondering how to use it correctly? Discover the benefits of this device and follow our tips to start practicing.
WHY USE A TREADMILL?
For calorie-burning the treadmill is an effective device – you can practice at home all year round, no matter what the weather! The treadmill is:
- A long term investment.
- A solid material accessible to everyone to practice in total safety also recommended for re-education.
- Better cushioning than on urban coverings.
- A trivial advantage: that of running… at home and at your own pace!.
THE RIGHT FIT
A treadmill only needs specific adjustments for incline and speed.
THE CORRECT POSTURE
To get started right, concentrate on keeping your back straight or slightly tilted forward, strengthening your abdominal girth.
Strong, reinforced abdominals limit lower back problems.
THE RIGHT EXERCISE
Treadmills offer a high variety of exercises: running at a moderate pace (jogging), walking, or going faster.
The use of the incline also makes it possible to modify the difficulty of the effort and makes some muscles work more, especially the buttocks and thighs.
To provide greater comfort for your back and joints try walking with a great slope, this will help you burn up to 4 times more calories.
Tips to keep in mind before considering how to train on the treadmill
Before you learn how to use a treadmill, it is important that you know what to look for in a healthy and effective treadmill workout. Applying these tips to your treadmill workouts is key to getting the most out of them.
And to minimize the risk of injury.
1- Stretch before you get on the treadmill. Always. Warming up is essential at the start of a workout, but you can do it on the treadmill itself.
2- Remember the importance of staying hydrated. Before and after your workout. But also during the workout. Before learning how to use the treadmill, decide where you can put a bottle of water.
The ideal is to have it on hand to drink during the race without it getting in the way.
3- Learn the proper technique to run effectively and without injury. If you already run on the street and want to train on a treadmill, you know the proper posture.
If you are wondering how to use the treadmill because you are a beginner in running remember: keep your back straight or slightly inclined forward at all times. And keep your eyes on the front.
4- Identify all the buttons or knobs on the treadmill. Especially those for start and stop, emergency and speed changes, and incline.
Know where each one is. And, of course, how they work. Do it before you get on the treadmill.
5- Find out where to leave a towel and other items so they don’t get in your way while you’re running.
How To Use a Treadmill For The First Time Step by Step
These steps on how to use the treadmill for the first time will help you not only in your first treadmill workout, but also in your subsequent ones.
1.- Adjust the treadmill. The ideal first time is to run on the flat, even if the treadmill has a slope.
2.- Give it a quick start. This way you can easily climb on the treadmill because its speed is very slow. And hold on to the front of sidebars.
3.- Increase the speed and adapt your steps to it. The first time you can start at 3Km/h and then go up to 5Km/h when you pick up the pace.
In later training sessions, adapt your speed to the treadmill training you want to do.
4.- When you feel safe and stable, let go of your arms and adopt a proper running posture.
5.- Increase your speed when you wish and increase your own running speed to adapt to it.
6.- Keep your eyes in front of you at all times. This is good advice on how to train on the treadmill for the first time. You will avoid getting dizzy or getting lost and turning your stance to the side.
Watch out for gym TVs or other items that draw attention to your sides, so you don’t get lost.
7.- Get off the treadmill gently but firmly. The first time you may feel slight dizziness when you get off the treadmill. It may be a feeling similar to when you get out of a vehicle and it seems that you are still moving.
Just stay on the ground for a minute or two and walk slowly until the feeling goes away.
7 Tips to Get the Most Out of your Treadmill
1.- Equip yourself properly
Why do people dress up in the most top material to go running and yet wear anything when they go running on a treadmill?
I don’t understand, I’m sorry, maybe it’s the wrong one so if anyone knows a reason, please tell me.
If you are going to run, wherever it is, you must equip yourself properly and this implies a correct choice of clothes, shoes, electronic devices if you think you need them, etc.
As it’s indoors, you don’t need clothes to protect you from the cold and with just one layer it’s fine but you’re going to sweat a lot so put on comfortable, lightweight clothes that you value that you don’t wobble too much when it’s wet.
Watch out for socks, don’t wear 100% cotton “3 for 5 euros”, please, something thin.
Shoes are a bit difficult to generalize and a bit complicated, but I think tape cushions a lot, so I think it’s better to have something light, firm, rigid but that flexes well, that is breathable, etc.
Cap is not necessary (but if you like posture, go ahead), value a headband because it works great, a towel or cloth to dry your sweat, pulsometer/watch / Chrono (although these data have the machine, then we’ll see why to wear it), etc.
Something to hydrate yourself, a water bottle, a jerry can or whatever you want, but put it on and use it, please.
Don’t even think that because you get the sweat of the century you will lose a lot of weight or that you will do a better workout because it can be the opposite.
Do you think it’s too much trouble?
2.- Learn to run on a treadmill
It is not necessary to have a master’s or doctorate degree to run on a treadmill, but it is also not a good option to get on a treadmill without having the necessary knowledge and preparation because we can create some unwanted problems.
Imagine that the tape you are stepping on is not standing still but is moving backwards and, the moment you step on it, the pattern you are used to changes.
Also to feel comfortable with the sidebars you have to get used to the distance, the fact of having the bar and the central unit in front of you, that you cannot move at your usual pace, etc.
There is an infinite number of factors that can make you feel strange and change your way of running, either by small overloads or psychological effects that is repeated thousands of times can generate problems in the long run as an injury.
I also recommend learning how to get on and off the treadmill while running, so you can learn to manipulate the buttons without having to stop, etc.
4.- Take care of your posture and technique when running on the treadmill
This always applies every time we run but, due to the particularities of exercise on the treadmill, it may be necessary to pay special attention to certain aspects.
It is typical to tend to shorten the stride, either because the treadmill is small, or because we feel overwhelmed and think we are going to get out, or sometimes because we are going fast and need to increase frequency at the expense of reducing the width of the stride.
Sometimes the opposite happens, especially when going slow, you see some people jumping more than running.
Be careful and try to maintain an amplitude that is natural to you, and in fact, the treadmill is ideal for working on stride amplitude and frequency because you can gradually vary the speed of the treadmill and experiment to see what frequencies and rhythms you feel most comfortable with.
In fact, if you take a metronome with you, you will be amazed at how much work you can do.
Don’t look down because you won’t trip, there are no irregularities in the terrain, it’s the same tape all the time so take the opportunity to look forward and down a little bit, with your head held firmly but without excessive tension.
5.- Varies the training, combines variables
“Jo, it’s just that the treadmill is so boring.” Bullshit!
Why should it be more boring than running outside? Can’t it be boring to go around the track, to always run on the same segment of road, to always go up and down the same mountain?
What do you do to avoid all that tedium? Do you vary things? Well, what you do on the tape varies too!
Most treadmills have predefined programs built-in, there is a 30 minute beginner treadmill workout, so you don’t have to eat your head off or depend on anything external, you just have to play around with the speed and incline buttons a little and you can get the workout you want.
6.- Combine the treadmill with other activities
Have you ever tried putting five minutes of tape at a medium-high pace in a block of two or three strength exercises? Well, try it I assure you it will be very rewarding.
For example: combine three times an exercise with the pull, some weightless squats and a few seconds of iron and, when you finish the third time, instead of the iron, get on the treadmill at your proper speed.
You will see how your pulse, temperature, and breathing rhythm will rise, and you will be reminded of the mother of the man who invented the treadmill.
For triathletes, it’s ideal for short indoor multi-translations, as a warm-up before a spinning session, to get a full and warm start, etc.
Same as the previous point: boredom, only if you want.
7.- Take advantage of the treadmill for testing
They say the experiments shouldn’t be done with champagne but with soda, so why don’t you take your new shoes or clothes and try it out in a controlled way on the treadmill?
If you see that it doesn’t fit, you abort and that’s it, another day you put it back on, you can vary the tie of the shoe as many times as you want without getting cold, etc.
You can do all of this outside, but what if it starts to rub against you when you’ve walked 5 kilometers? In the gym, you go down, go to the locker room and in less than two minutes come back with your usual shoes, you don’t miss a session.
Ah, yes, you have been very smart, I use the treadmill a lot for the tests we do here in ForoAtletismo.
You can also take advantage of it to record yourself running and analyze your technique, posture, etc.
A cell phone or a camera, which we have many behind, on the side or held by a colleague and, alas, to suffer seeing all those little defects that you did not know you had.
30 Minute Beginner Treadmill Workout – Perfect Beginners